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Spring in a bowl!
Spring is officially here. We are slowly emerging from our winter cocoons into the sunny warmer days of spring. The sunny days and greener landscapes put me in the mood for fresh lively food. Supergreens Soup delivers spring to our taste buds not only deliciously but nutritiously! I first prepared this soup while going through the Natural Food Chef program here at NTI. It has been love at first taste ever since. Not only is this soup an easy go-to main dish (served hot or cold) it is great for adding nutrient density to smoothies and disguising veggies in dishes.
I am always thinking and trying new recipes and preparation methods to increase nutritional density in my daily routine. When I first was introduced to this recipe I immediately thought it is so full of nutrients it would be a great way to get condensed nutritive value in large or small portions. Supergreens soup has a mild lively flavor that lends to its versatility. I was also drawn to this soup because it is a blended soup which helps to enhance the availability and absorptive quality of the nutrients.
Why we love it!
Supergreens soup is loaded with antioxidants, chlorophyll, just about every vitamin and mineral, fiber, electrolytes and the list goes on. It contains properties that are; anti-cancer, cholesterol-lowering, digestive tract soothing, liver supportive, blood building, blood pressure supportive, and many many more. The nutritional value of this soup is nothing short of astounding. I could go on for pages citing nutrients and their benefits but, there is another reason this soup is so good for you. It is in the methods of preparation.
We often use the phrase “eat the rainbow” of fruits and veggies. We don’t always take that a step further into the preparation, cooking, and eating methods that can aid in the nutrient availability and absorption of those foods. Whole fruits and veggies are amazing sometimes they just need a little help to make them their best most nutritious versions. Fruits and veggies have high fiber and cellulose content. These components give them their structure and are where an abundance of nutrients are housed in the plant. They also can contain plant protective compounds that can inhibit the nutrient’s ability to be utilized in our bodies. In raw whole food form sometimes we are not able to break apart all the components during digestion to release all the nutrients fruits and veggies have to offer.
When we chew food completely, chop, grate, blend, saute, boil, roast, etc… we are in effect helping to break apart those plant components and release more nutrients into the food. So when we sweat the leeks, fennel, thyme, and celery we are in effect softening and deactivating some of those components. This allows for nutrient availability. When the soup is simmered it allows for even more components to be broken down by the water and heat. This aids in the extraction of vitamins and minerals into the liquid broth as they soften and cook. When we blend the soup prior to serving we are breaking apart the remaining tough fibrous bits. Through these cooking methods, we are making it easier for our bodies to extract, absorb and utilize nutrients during digestion. These three methods combined make this a great option for people who tolerate cooked veggies better than raw veggies or have sensitive systems.
Let’s make it!
1 Tbsp. extra virgin olive oil
3 stalks celery, diced
1 whole leek sliced
1 bulb fennel sliced
1 half head green cabbage sliced
1 bunch curly kale ribbed and sliced
1 zucchini diced
1 bunch broccolini
1 quart vegetable broth or bone broth of choice
Filtered water as needed
4-5 sprigs fresh thyme
1 C. loosely packed basil leaves
1/2 C. loosely packed parsley
1/2 C. loosely packed cilantro-optional depending on your taste
1 ripe avocado
1 package broccoli sprouts
1 package micro-greens mix
1 fresh lime
Sea salt and pepper to taste
- In a large heavy-bottomed pot gently heat the EVOO
- Add the celery, leek, fennel, and thyme, sweat until tender about 3-4 min
- Add the cabbage, kale, and zucchini stir and cook another 5-7 min
- Season with salt and pepper to taste
- Add the bone broth or your choice and filtered water until all the veggies are covered completely. I personally use chicken but for an even milder taste or vegan option vegetable broth is a great option.
- Bring to a boil then reduce the heat and simmer until all veggies are tender.
- Stir in the basil, parsley, sprouts avocado and micro-greens.
- Remove from heat.
- Transfer the mixture to a blender and blend until completely smooth. This may take two or three batches and return to pot. Set aside desired amount to be used in smoothies at this point.
- Season with salt and pepper to taste and add the fresh squeezed lime. To make a creamy version of this soup you can add coconut milk at this step.
- Garnish with toasted seeds, additional micro-greens or topping of your choice.
The first way I like to serve it is my absolute favorite, warm with toasted pepitas or sesame seeds. Perfect for the cooler evenings of spring.
The second way I serve it is chilled, garnished with some fresh micro-greens, fennel fronds and a side of avocado toast. An amazing easy lunch to enjoy in the spring sunshine.
Thirdly it is great as a shooter (room temp or chilled) served with a lime wedge. The lime adds to the fresh liveliness of the soup. Great for gatherings or a quick snack on the go.
The fourth way is my favorite. Whenever I make a fresh batch I set aside some for fresh green morning smoothies. I use about 3 ounces and mix it with some frozen fruit, lime, celery, and a little water or nut milk. My favorite is mango, banana, blueberry, lime, and celery. It is a spring ray of sunshine in a smoothie.
The fifth way is to freeze the soup in ice cube trays. When my fresh soup shooters are gone I add a few cubes to my smoothies. This is also a good way to sneak nutrients into picky eaters. I add it to pasta sauce, sneaky I know, but nutritious and delicious.
Created by: Jacqui Gabel
Adapted by: Jenn LePlatt
Prep and cook time 1.5 hours
Makes 4-6 servings
Did you make this recipe?
Other delicious spring recipes in the NTI recipe collection:
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About the Author: Jenn LePlatt is a Natural Food Chef and Nutrition Therapist Master Candidate. Her zest for learning everything nutrition is contagious. One of her favorite things is to share nutritious “tidbits” of food and information. “We all have a superpower, mine is to nourish”.
Images by Jenn LePlatt
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